6 Strategies for Sticking with Your Fitness Program: A Comprehensive Guide
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However, despite the clear benefits, many people struggle to stick with a fitness program. Life often gets in the way, and it can be challenging to maintain a consistent exercise routine. In fact, data from the Gallup-Sharecare Well-Being Index revealed that only 53.4% of adults in the U.S. met the recommended exercise guidelines in 2016.
While any exercise is better than none, consistency is key to maximizing the health benefits of physical activity. So, how can you ensure you stick with your fitness program? Here are six effective strategies to help you stay on track, drawn from years of experience as a personal trainer and lifelong fitness enthusiast.
1. Identify Your Top Obstacles and Address Them
Before diving into a fitness routine, it's essential to identify the obstacles that might prevent you from staying consistent. Life can be unpredictable, and if you don't address potential challenges upfront, they may derail your progress.
For example, one common barrier is a lack of time. However, upon closer inspection, you might find that your time could be better managed. A useful exercise is to track your daily activities for a few days, paying particular attention to time spent on passive activities, such as watching TV or scrolling through social media. You may realize that you have pockets of time that could be better utilized for exercise.
For instance, if you watch a 30-minute TV show every evening, consider using that time to walk on a treadmill or do a quick bodyweight workout. Alternatively, you might decide to cut out some time-wasting activities altogether to make room for your fitness goals. The key is to prioritize your health and be intentional with your time.
2. Choose Activities You Enjoy, Not Just the Ones That Burn the Most Calories
When it comes to exercise, many people are drawn to high-intensity workouts that promise quick results. While these exercises may burn more calories, they might not be sustainable in the long term if you don’t enjoy them. It's essential to choose activities that you genuinely enjoy, as this will make your workouts feel less like a chore and more like something you look forward to.
If you're unsure what you like, experiment with different types of exercise. Try activities that you enjoyed as a child, whether it's swimming, biking, dancing, or playing a sport. In my experience, I categorize exercises into those I "love" and those I "like." I dedicate most of my time to the activities I love, such as hiking or cycling, while occasionally incorporating those I like, such as strength training or yoga, to add variety.
Remember, the best exercise is the one you’ll stick with, so focus on finding activities that bring you joy and make you feel good.
3. Find External Motivators to Hold Yourself Accountable
Staying motivated to exercise can be challenging, especially when you're just starting out. One way to stay on track is by finding external motivators that hold you accountable. Knowing that you have a financial investment in a gym membership or that others are depending on you can provide the extra push you need to show up.
Consider signing up for a fitness class, joining a gym, or partnering with a workout buddy. Having a set time and place to exercise, along with the added accountability of others, can increase the likelihood that you'll follow through.
If you prefer solo workouts, consider using fitness apps or wearables that track your progress. Some apps even allow you to connect with friends or join challenges, which can create a sense of community and make exercising feel more engaging.
4. Schedule Your Workouts Like Any Other Appointment
One of the most effective ways to ensure you stick with your fitness program is by treating your workouts like appointments. Just as you schedule meetings, doctor visits, or social engagements, make sure you set aside time for exercise. This helps to ensure that exercise becomes a non-negotiable part of your routine.
Personally, I like to plan my workouts for the upcoming week on Sunday evenings. I review my schedule, taking into account my other commitments, and then plot out my workout sessions for the week. I make sure to vary the types of workouts, such as shorter interval sessions for busy days and longer endurance workouts on days when I have more time. I also schedule strength training and flexibility exercises like yoga.
Don’t forget to build in rest days. Recovery is essential for preventing burnout and injury. On your rest days, consider low-intensity activities such as walking, stretching, or swimming to maintain mobility without overexerting yourself.
5. Be Flexible with Your Schedule
While scheduling your workouts is important, it's also essential to remain flexible. Life can be unpredictable, and sometimes your plans might need to be adjusted. If something unexpected comes up and you miss a workout, don’t stress about it. Instead, reschedule the session or adjust your workout to fit your available time.
For example, if you planned a 30-minute workout but only have 10 minutes, don’t skip it altogether. Even a short workout is better than none. The key is to maintain consistency, even if it means modifying your routine to fit your circumstances.
Flexibility also applies to the types of workouts you do. If you’re not in the mood for your usual routine, try something different. A change of pace can help you stay engaged and prevent burnout.
6. Remember Your 'Why'
One of the most powerful motivators for sticking with a fitness program is remembering why you started in the first place. Whether your goal is to improve your health, boost your energy levels, lose weight, or feel more confident, keeping your "why" front and center can help you stay focused when temptations to skip a workout arise.
Adopting a new habit, especially exercise, is not easy. It takes time to build consistency, and setbacks are inevitable. However, by reminding yourself of your reasons for exercising, you can stay motivated through the challenges. When you feel like skipping a workout, take a moment to reflect on how good you’ll feel afterward and the long-term benefits you’ll reap by staying committed.
Conclusion: Make Exercise a Sustainable Part of Your Life
Adopting a consistent fitness routine requires effort, but the rewards are well worth it. By identifying your obstacles, choosing enjoyable activities, finding external motivators, scheduling your workouts, remaining flexible, and remembering your "why," you can stay on track and make exercise a lasting part of your life.
Behavior change takes time, so be patient with yourself as you adjust to your new routine. In a few months, exercising will become second nature, and you’ll miss it when you don’t get to work out. Remember, consistency is key, and with the right mindset and strategies, you can make your fitness program a sustainable part of your daily life.
By following these strategies, you’ll be well on your way to achieving your fitness goals and living a healthier, more active lifestyle. Whether you're just starting or looking to maintain your routine, these tips can help you stay committed and make exercise a permanent part of your life.
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